Michael B. Jordan's 'Creed' workout

This routine earned the star the body of a Greek god—and it can do the same for you.

Creed is about stepping out of someone else’s shadow to create your own legacy.

In the case of Michael B. Jordan, who plays Adonis Creed, son of Rocky Balboa’s chief rival-turned-pal, the task was living up to not only the iconic physique of actor Carl Weathers, who played Apollo Creed in four Rocky films, but also the astronomical expectations of fans hungry for a follow-up to one of the most successful action franchises of all time.

It’s safe to say Jordan has succeeded in building his own legacy — not only is he recognized for his work in the Creed films, he also put on a stellar performance opposite the late Chadwick Boseman in Black Panther and was named 2020’s Sexiest Man Alive by People Magazine.

Much like a boxer’s victory in the ring, Jordan was able to accomplish all this through hard work and sweat. This routine may not make you next year’s Sexiest Man Alive, but it will no doubt make you into an Adonis.

How it works

Jordan’s trainer, Corey Calliet, needed to build both the actor’s muscles and his work capacity so that he not only looked like a boxer of championship lineage but moved like one, too. “The training was pulled from the fundamentals of athletic conditioning, as well as from bodybuilding,” says Calliet. The sessions combine cardio and circuit training to melt fat off the abs while tightening them, and each muscle group is trained with volume for a maximum pump. The result is a look that would have made the late, elder Creed proud.

Directions

The program consists of four workout days. For a warm-up, run one mile at a moderate pace.

Perform the exercises as straight sets, completing all sets for one lift before moving to the next. Rest as little as possible between sets and the exercises.

The only exception is on Day 3, when you’ll complete the exercises 5A through 5E as a circuit. Complete one set of 25 reps for each. Rest after each exercise, then repeat the circuit two more times for three total circuits.

When reps are marked as 10, 9, 8, 7… 2, 1, then you’ll do 10 reps on your first set, rest briefly, 9 reps on your second set, rest again, and so on, doing 1 fewer rep each set until you’ve completed 10 sets.

 

Routine

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Day I

Chest, back, and arms

Exercise Equipment Sets Reps Rest
Exercise 1 of 34

Incline Dumbbell Press

Equipment Dumbbells Sets 3 Reps 12 Rest --
Exercise 2 of 34

Dumbbell Flye

Equipment Dumbbells Sets 3 Reps 12 Rest --
Exercise 3 of 34

Pushup

Equipment Sets 10 Reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rest -- How to
Exercise 4 of 34

Dumbbell Kickback

Equipment Dumbbells Sets 3 Reps 15 Rest --
Exercise 5 of 34

Triceps Pushdown

Equipment Elastic Band Sets 2 Reps 20 Rest --
Exercise 6 of 34

Bench Dip

Equipment Bench Sets 10 Reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rest --

Day II

Biceps, triceps, and lats

Exercise Equipment Sets Reps Rest
Exercise 7 of 34

One-Arm Dumbbell Row

Equipment Dumbbells Sets 3 Reps 12 Rest --
Exercise 8 of 34

Neutral-Grip Pulldown

Equipment V-Handle Attachment Sets 3 Reps 12 Rest --
Exercise 9 of 34

Bentover Row

Equipment Barbell Sets 3 Reps 12 Rest --
Exercise 10 of 34

Dumbbell Curl

Equipment Dumbbells Sets 3 Reps 12 Rest -- Alternate arms.
Exercise 11 of 34

Barbell Curl

Equipment Barbell Sets 3 Reps 12 Rest --
Exercise 12 of 34

Hammer Curl

Equipment Dumbbells Sets 3 Reps 12 Rest --

Day III

Legs + abs circuit

Exercise Equipment Sets Reps Rest
Exercise 13 of 34

Dumbbell Lunge

Equipment Dumbbells Sets 3 Reps 30 sec. (each leg) Rest --
Exercise 14 of 34

Single-Leg Hip Extension

Equipment Bench Sets 3 Reps 15 (each leg) Rest --
Exercise 15 of 34

Leg Curl

Equipment Swiss Ball Sets 3 Reps 12 Rest --
Exercise 16 of 34

Romanian Deadlift

Equipment Barbell Sets 3 Reps 12 Rest --
Exercise 17 of 34

Squat

Equipment Squat Rack Sets 10 Reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rest --
Exercise 18 of 34

Crunch

Equipment Swiss Ball Sets 3 Reps 25 Rest 0 sec.
Exercise 19 of 34

Leg Raise

Equipment Bench Sets 3 Reps 25 Rest 0 sec.
Exercise 20 of 34

Reverse Crunch

Equipment Resistance Band Sets 3 Reps 25 Rest 0 sec.
Exercise 21 of 34

Toe Touch

Equipment Medicine Ball Sets 3 Reps 25 Rest 0 sec.
Exercise 22 of 34

Sprinter Situp

Equipment No Equipment Sets 3 Reps 25 Rest --

Day IV

Chest, arms, and abs

Exercise Equipment Sets Reps Rest
Exercise 23 of 34

Dumbbell Bench Press

Equipment Dumbbells Sets 5 Reps 10, 9, 8, 7, 6 Rest --
Exercise 24 of 34

Pushup

Equipment Sets 5 Reps 15 Rest -- How to
Exercise 25 of 34

Dumbbell Flye

Equipment Dumbbells Sets 5 Reps 10 to 6 Rest -- Perform 10 reps your first set, then nine on the second set, and so on down to 6 reps.
Exercise 26 of 34

Pushup

Equipment Sets 5 Reps 10 Rest -- How to
Exercise 27 of 34

Dumbbell Curl

Equipment Dumbbells Sets 4 Reps 12 Rest --
Exercise 28 of 34

Dumbbell Kickback

Equipment Dumbbells Sets 4 Reps 15 Rest --
Exercise 29 of 34

Bench Dip

Equipment Bench Sets 4 Reps 20 Rest --
Exercise 30 of 34

Crunch

Equipment Swiss Ball Sets 3 Reps 25 Rest 0 sec.
Exercise 31 of 34

Leg Raise

Equipment Bench Sets 3 Reps 25 Rest 0 sec.
Exercise 32 of 34

Reverse Crunch

Equipment Resistance Band Sets 3 Reps 25 Rest 0 sec.
Exercise 33 of 34

Toe Touch

Equipment Medicine Ball Sets 3 Reps 25 Rest 0 sec.
Exercise 34 of 34

Sprinter Situp

Equipment No Equipment Sets -- Reps 25 Rest As needed
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This story originally appeared on: Muscle & Fitness - Author:HealthDailyPosts